Irritable Bowel Syndrome Diet Recipes

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					          Eat well and feel better!
Healthy, tasty recipes for sufferers of irritable bowel
      syndrome, colitis and Crohn’s Disease.

              Compiled by Kelly Parks-Hoffman

                                                Irritable Bowel Syndrome Diet Recipes



The information in this book is based upon the research and the personal
experiences of the author. It is not intended as a substitute for consulting with a
competent health care professional. The publisher and the author are not
responsible for any adverse effects or consequences resulting from the use of any of
the suggestions, preparations, or procedures discussed in this book.

Information and statements in this book have not been evaluated by the Food and
Drug Administration and are not intended to diagnose, treat, cure or prevent any

All matters pertaining to your physical health should be supervised by a health care

                                                            Irritable Bowel Syndrome Diet Recipes


                                  Baby Peas with Garlic

       2 tablespoons extra-virgin olive oil
       1 clove garlic, peeled and sliced
       1-1/2 cups fresh or frozen baby peas
       1 tablespoon chopped fresh parsley
       Sea salt and pepper, to taste

In a small sauté pan, heat olive oil over medium heat. Add garlic and cook until light brown. Remove
garlic from pan and discard.

Add peas, parsley, sea salt and pepper. Cover and cook 5 minutes until heated through.

*Garlic aids in digestion and helps destroy and cleanse toxins from the colon. Peas are a great source of
vegetable fiber, which is needed for a healthy digestive system. Olive oil is a good source of omega-3,
which is an important essential fatty acid needed for protecting the intestinal wall.

                                                              Irritable Bowel Syndrome Diet Recipes


        Grilled Broccoli with Tomato-Basil Flaxseed Oil Dressing

        1/4 cup sun-dried tomatoes (not packed in oil)
        Boiling water
        2 cloves garlic, pressed
        1/2 cup minced fresh basil leaves (about 2/3 ounce)
        2 tablespoons balsamic or raw apple cider vinegar
        1/2 cup flaxseed oil
        1 pound broccoli spears
        Extra-virgin olive oil

Place sun-dried tomatoes in a small bowl. Add just enough boiling water to cover tomatoes, and soak
for 30 minutes. Drain.

In a food processor, combine tomatoes, garlic, basil, vinegar and flaxseed oil. Purée until smooth. Set

Preheat grill or broiler to medium-hot. On stovetop, steam broccoli spears for 3–5 minutes, until bright
green and just tender. Remove from pot, thread on skewers, brush lightly with olive oil, and grill or broil
for 3–4 minutes, turning once. Place on a serving platter and drizzle with dressing. Serve immediately.

*Garlic aids in digestion and helps destroy and cleanse toxins from the colon. Broccoli is a great source
of vegetable fiber, which is needed for a healthy digestive system. Olive oil and flaxseed oil are good
essential fatty acids, which are important for protecting the intestinal wall. Basil has historical uses for
digestive and kidney problems, epilepsy, insect and snake bites, migraines, mental fatigue, menstrual
irregularities, anxiety, colds, earaches, fevers, gout, memory, anxiety, aches and respiratory problems.

                                                              Irritable Bowel Syndrome Diet Recipes


             Roasted Asparagus with Lentils and Brown Rice

       ¾ cup dried red lentils
       1½ cups water
       2 large cloves garlic (or more to taste), minced
       ¼ teaspoon cayenne pepper
       1 teaspoon ground coriander
       1 bunch (1 pound) asparagus, tough ends trimmed Olive oil cooking spray
       Zest of 1 medium lemon Juice of ½ medium lemon
       1 cup cooked brown rice
       4 green onions, green tops only, finely chopped
       Extra-virgin olive oil
       Sea salt

In a small saucepan, combine lentils, water, garlic, cayenne, and coriander. Bring to a boil, reduce heat,
cover, and simmer steadily for about 15 minutes.

Meanwhile, preheat broiler and place oven rack as close to heat as possible. Spray or wipe a baking
sheet with oil; spread asparagus on it in a single layer. Coat asparagus with a little olive oil and sprinkle
with sea salt and pepper. Once the broiler is hot, cook asparagus 3-5 minutes until tender but slightly
crisp. Remove from oven and transfer to a large platter to cool a bit. Add half of lemon zest and juice.
Then, toss slightly to distribute flavors.

When lentils are tender, stir in cooked rice and green onions. Add sea salt and pepper to taste. To
serve, fill two shallow bowls with rice mixture and top with roasted asparagus; drizzle remaining lemon
zest and juice over all.

* Asparagus, lentils and brown rice are a great source of fiber, which is needed for a healthy digestive
system. Asparagus is also high in vitamin E, which promotes healing. Olive oil has good essential fatty
acids, which are important for protecting the intestinal wall. Cayenne is great for circulation, and lemons
are a great aid in cleansing the gall bladder and liver. Coriander is good for improving digestion and
nutrient absorption.

                                                             Irritable Bowel Syndrome Diet Recipes


                        Butternut Squash with Goji Berries

       1 butternut squash (11/2 to 2 pounds)
       1/2 cup dried goji berries
       3 tablespoons raw agave nectar or maple syrup
       1/2 cup chopped walnuts
       1 1/2 teaspoons ground cinnamon
       Sea Salt

Preheat oven to 400°. Cut squash in half lengthwise and scoop out seeds. Place halves in a large baking
dish with the cut side up. Add 1/4 inch of water to pan and cover with foil. Place in oven, and bake for
45-50 minutes, or until tender. Remove from oven.

Using oven mitts to hold squash, scoop out pulp, transfer to a medium bowl, and mash. Stir in goji
berries, agave nectar or maple syrup, walnuts, cinnamon, and sea salt to taste. Serve immediately.

*Squash and walnuts are a great source of fiber for promoting healthy digestion. Goji berries are an
excellent source of anti-oxidants, which fight free radicals in the body. Cinnamon has anti-bacterial, anti-
fungal, anti-microbial, anti-viral, anti-parasitic, anti-oxidant and anti-inflammatory properties. It is also
known as an immune stimulator.

                                                             Irritable Bowel Syndrome Diet Recipes


                           Baked Red Grapes and Carrots

       2 pounds red seedless grapes
       1 (16 ounce) package peeled, baby carrots
       1 medium red onion, cut into wedges
       2 tablespoons extra-virgin olive oil
       1 teaspoon ground cumin

Preheat oven to 375 degrees F (190 degrees C). Line a baking sheet with aluminum foil.

Toss together the grapes, carrots, and red onion in extra-virgin olive oil to coat. Sprinkle with cumin and
toss to evenly distribute. Spread mixture on baking sheet.

Roast in preheated oven until carrots have begun to soften, about 15 to 20 minutes.

*Grapes and carrots are full of anti-oxidants. Carrots are an excellent source of fiber and vitamin A, B
and C. They are also great for cleansing the liver and the digestive system. Grapes are a rich source of
potassium and are helpful for protecting the heart and bones. Onions have anti-bacterial, anti-cancer
and anti-oxidant properties. They detoxify and help prevent anti-inflammatory responses. Cumin has
anti-bacterial, anti-oxidant, anti-parasitic, anti-viral and anti-septic properties. It is also used as a
digestive tonic and immune stimulant.

                                                              Irritable Bowel Syndrome Diet Recipes


                            Oven Roasted Vegetable Soup

       1 whole head garlic
       4 carrots, cut into chunks
       4 stalks celery, cut into chunks
       3 onions, cut into chunks
       1 green pepper, quartered
       1 tomato, quartered
       1/3 cup extra-virgin olive oil
       Sea salt and pepper to taste
       8 cups water
       1 ½ teaspoons dried thyme
       1 ½ teaspoons dried parsley
       2 bay leaves

Preheat oven to 400 degrees F (200 degrees C).

Cut the top off the head of garlic. Arrange the garlic, carrots, celery, onion, pepper, and tomato on a
large baking sheet in a single layer. Drizzle the extra-virgin olive oil over the vegetables; season with sea
salt and pepper.

Roast the vegetables in the preheated oven, turning every 20 minutes. Cook until tender and brown,
about 1 hour.

Combine the water, thyme, parsley, and bay leaves in a large stock pot over medium-high heat. Use a
garlic press, and squeeze the garlic into the stock pot. Next, add the carrots, celery, onion, pepper, and
tomato to the stock pot. Bring the water to a boil. Reduce heat to low and simmer for 1 ½ hours. Strain
and cool.

*Celery has anti-cancer properties, and is used for high blood pressure and detoxifying. Green peppers
are an excellent source of anti-oxidants. They are also high in vitamin A and C. Tomatoes are high in
lycopene which is helpful for mental and physical functions. Thyme has traditionally been used for
medicinal purposes as an anti-microbial, anti-fungal, anti-viral and anti-septic. It’s helpful for digestive
complaints and treatment of infections.

                                                              Irritable Bowel Syndrome Diet Recipes


                                     Digestion Smoothie

       ¼ teaspoon of crushed cardamom seeds or ground cardamom
       ¼ teaspoon of crushed cinnamon stick or ground cinnamon
       ¼ teaspoon of crushed fennel seeds or ground fennel
       1/8 teaspoon of crushed cloves or ground cloves
       1 peeled apple, quartered and cored
       1 kiwi peeled and quartered
       ¼ cup seedless grapes

In teapot, boil water. Steep the spices in ¼ cup hot of water with a tea strainer or paper coffee filter. (If
using a paper coffee filter, make a bag by placing spices in the center of the filter. Then, bring the outer
edges to the center, twist and tie off with string or twisty.) Let set for 10 minutes. Discard spices, and
let this infusion cool.

In blender, combine spice infusion, apple, kiwi and grapes. Blend until smooth.

*Cardamom is helpful for digestive problems, fatigue, nausea, heartburn, menopause, coughs, colic,
headache and flatulence, just to name a few. Cinnamon is great for aiding digestion, circulation and the
immune system. Cloves are beneficial for digestive upsets, toothaches, intestinal parasites, diarrhea, bad
breath, arthritis, infections, nausea, vomiting, ulcers and bronchitis. Fennel supports the digestive
system, the urinary system, the hormonal system, the kidneys, the pancreas and the cardiovascular
system. Apples aid in digestion, detoxifying the organs, stimulating the liver, lowering cholesterol, toning
the bowels and balancing blood sugar levels. Kiwis are also a great digestion aid.

                                                           Irritable Bowel Syndrome Diet Recipes


                                Turkey Quinoa Meatloaf

       1 medium onion, quartered
       2 carrots, each cut in 2 or 3 pieces
       2 stalks celery, each cut in 2 or 3 pieces
       1 handful spinach, washed
       3/4 pound ground turkey breast
       3/4 pound ground turkey thigh meat
       1 cup cooked quinoa
       2 teaspoons dried thyme
       2 tablespoons chopped fresh parsley
       1/2 teaspoon ground sage
       1 teaspoon sea salt
       4 tablespoons organic ketchup, plus more for brushing

In a food processor, combine onion, carrots and celery, and pulse until roughly chopped (do not purée).
Transfer to a large bowl.

Preheat oven to 375°. Chop spinach or place in food processor and pulse until finely chopped. Add this
to onion mixture. Add remaining ingredients to bowl and mix with your fingers. Form into a large loaf,
and place in a 9x5-inch loaf pan. Brush with additional ketchup. Bake for about 1 hour. Let cool about 5
minutes before slicing.

*Turkey is considered a complete protein which is rich in essential amino acids. Quinoa is an unrefined
grain, which is rich in fiber and highly nutritious because the bran and germ layer are left intact.

                                                            Irritable Bowel Syndrome Diet Recipes


                                          Flax Crackers

       4 cups whole flaxseeds, soaked 4-6 hours
       1/3 to 1/2 cup Braggs Liguid Aminos
       Juice of 2-3 lemons
       Water
       Large bowl or jar
       Dehydrator and teflex sheets
       Extra-virgin olive oil

Place flaxseeds in a bowl or jar. Choose a container large enough for the flaxseeds to expand. Cover
with water, and soak flaxseeds for 4 to 6 hours. This will make a gelatinous mixture. Keep the seeds
moist and loose for spreading.

 Add Braggs and lemon juice to taste and mix well. Add teflex sheets to your dehydrator trays, and spray
or wipe extra-virgin olive oil on the teflex sheets to help keep the flaxseed mixture from sticking to
them. Then, spread the flaxseed mixture with your hands or a spatula as thin as possible onto the teflex

Dehydrate at 105 degees for 5-6 hours. If you can, flip the flaxseed mixture and remove the teflex
sheets. Continue dehydrating until the mixture is completely dry. Approximately 5-6 hours.


There are endless options for making great tasting flax crackers. Add garlic, onions, carrots, taco
seasoning, Italian seasoning, chili powder or cumin in any combination. You can also make chocolate or
cinnamon crackers. What’s your craving? Give your recipe ideas a whirl!

*Flaxseeds are a great source of essential fatty acids and fiber, both of which are needed for a proper
functioning digestive system.

                                                             Irritable Bowel Syndrome Diet Recipes


                                           Curried Tuna

               ¼ cup extra-virgin olive oil or organic butter
               2 teaspoons curry powder
               2 green onions or 1 small yellow onion
               3 cooked brown rice
               ¼ cups hot water
               1/2 teaspoon sea salt
               ¼ teaspoon ground ginger
               1/8 teaspoon garlic powder
               1/8 teaspoon ground red pepper
               1 can (12 1/2 oz) tuna in water, drained

Cook and stir olive oil or butter, curry powder, and onion in 10-inch skillet over medium heat until butter
is melted or until onion is soft. Stir in rice, water, sea salt, ginger, garlic powder, red pepper, and tuna.
Cook and stir until tuna is hot, about 5 min.

*Curry is a mixture of different spices with the main ingredient being turmeric. Turmeric is known as an
anti-oxidant, anti-microbial, anti-inflammatory, anti-bacterial and anti-fungal. It helps protect the liver,
reduce cholesterol, heal wounds and aid digestion. Ginger is a natural remedy for nausea, headaches,
arthritis, inflammation, morning sickness, vomiting and digestive distress. It stimulates blood flow and
helps nutrient absorption.

                                                       Irritable Bowel Syndrome Diet Recipes


                       Roasted Potatoes & Diced Beets

      1 bunch (about 1.5 lbs or 4 cups) beets, peeled, trimmed and cut into 1-inch cubes
      12 oz (about 12) Baby Dutch Yellow Potatoes, whole, unpeeled
      4 tablespoons extra-virgin olive oil

Preheat oven on 450 degrees.

Toss potatoes and beets in large bowl with extra virgin olive oil. Sea salt and pepper to taste.
Arrange in single layer on baking sheet. Roast on center rack of oven until lightly browned, 50
min to 1 hour or until tender.

*Potatoes are high in potassium, B vitamins, vitamin C and fiber. Beets are high in vitamin A,
potassium and the enzyme betaine, which is valuable to the liver and gall bladder.

                                                      Irritable Bowel Syndrome Diet Recipes


                             Lamb with Green Beans

      1 tablespoon extra-virgin olive oil
      1 1/2 pounds lamb stew meat
      1 large onion, chopped
      2 pounds fresh green beans, washed and trimmed
      1 (15 ounce) can tomato sauce
      1 cup water
      Sea salt and pepper to taste
      2 teaspoons chopped fresh mint leaves

Heat olive oil in a large skillet over medium high heat. Add lamb and onion and cook until meat
is browned. Stir in green beans and cook for about 10 minutes, stirring occasionally. Stir in
tomato sauce, water, sea salt, pepper and mint. Reduce heat to low, cover and simmer for
about 1 hour or until cooked through and beans are tender.

*Green beans are a good source of choline, potassium, vitamin A and amino acids. Mint is used
as a natural medicinal remedy for digestion, inflammation, arthritis, gallstones and viruses.

                                                      Irritable Bowel Syndrome Diet Recipes


                                    Peach Oatmeal

      1 cup steel-cut oats (or Irish oatmeal)
      4 cups water
      1 cup dried peaches, chopped or 1- 2 small fresh peaches diced
      1/2 teaspoon ground nutmeg
      1 cup white organic grape juice
      6 tablespoons walnut pieces, toasted
      Optional: 1 (6-ounce) container of peach, vanilla or plain organic yogurt

Combine steel-cut oats and 4 cups water in pan on stove top for 30 minutes or until oats are
tender. Combine peaches, nutmeg and white grape juice in a small saucepan. Cover and heat
to boiling. Reduce heat and simmer 8 minutes, or until peaches are tender. Uncover and cook
2 to 3 minutes, or until liquid is slightly reduced.

To serve, spoon cooked oats into individual serving bowls. Top each with 2 to 3 tablespoons
warm peaches and juice, then a dollop of yogurt (optional). Sprinkle with walnuts.

*Peaches are rich in vitamin A and potassium. They are an excellent anti-oxidant with low sugar
content. Steel-cut oats are a great source of unrefined protein, B vitamins, vitamin E and fiber.

                                                     Irritable Bowel Syndrome Diet Recipes


                                    Thai Pea Soup

      2 cups vegetable stock
      2 cloves garlic, finely minced
      3/4 teaspoon curry paste
      1 tablespoon plus 1 teaspoon chopped fresh mint
      13 ounces frozen peas, thawed
      3/4 teaspoon extra-virgin olive oil
      1/4 teaspoon black mustard seeds
      1-1/4 teaspoons dried chilies
      Sea salt and pepper to taste

Boil stock in a large pan over high heat. Add garlic, curry and mint. Reduce heat to low, cover
pan and simmer 4-5 minutes. Add peas and simmer another 4-7 minutes. Transfer mixture to a
blender or food processor and process until smooth. Season with sea salt and pepper to taste.
Heat oil in a heavy skillet over medium high heat. Sauté mustard seeds until they start to pop.
Pour oil spice mixture over soup.

*Mustard seeds are a good source of magnesium, which is important for balancing cholesterol,
blood sugar and heartbeat. Magnesium is also necessary for healthy digestion, lungs, muscles
and energy production.

                                                         Irritable Bowel Syndrome Diet Recipes


                                   Enzymes for Health

Your body needs enzymes for health. Enzymes are necessary catalysts to many of our body's functions.
Without these amazing catalysts, life could not exist.

Some symptoms of enzyme deficiency include:

      Excess body weight
      Allergies
      Ear infections
      Inflammatory diseases
      Heart burn
      Irritable bowel and Crohn's Disease
      Diarrhea
      Constipation
      Skin problems
      Stiff joints
      Gastritis
      Thick blood--High blood pressure
      Gall bladder problems
      Hyphochlorhydria (low chloride in the blood)
      Nutrient deficiency
      Fibromyalgia
      Arthritis
      Learning disorders
      Vertigo (dizziness)
      Excess gas
      Bloating
      Diabetes
      Heart disease
      Lactose and gluten intolerance
      Colds

                                                          Irritable Bowel Syndrome Diet Recipes


Many illnesses are related to enzyme deficiency, and these are just a few. Learning about enzymes for
health is important.

The following article addresses some of these important functions and highlights enzyme supplements
that are often needed to support our bodies because of our modern lifestyles and over processed diets.

                    Enzymes-The Key to Healthy Digestion
                           Nature's Sunshine Horizons Magazine (7/1/2000)

Get the Most from Your Diet

Enzymes are some of the most remarkable organic compounds known to man. Complex proteins by
nature, they have the ability to initiate necessary chemical reactions in the body. Digestive enzymes
break down food without being destroyed. But each type of food molecule requires a particular type of
enzyme in order to be broken down. That’s why some people can eat certain foods easily while others
cannot. Those who “cannot” probably lack sufficient enzymes. Older people and those who practice
poor dietary habits are often low in essential digestive enzymes.

Food Enzymes

Natures's Sunshine Food Enzymes provide an excellent variety of
those enzymes most commonly needed for optimal digestion.

NS Food Enzymes contain:

      Bromelain (found naturally in pineapple that breaks down protein)
      Lipase (splits fats into fatty acids and glycerin)
      Alpha amylase (breaks down starch)
      Pancreatin (produced by the pancreas to digest proteins)
      Papain (breaks down proteins) AND
      Pepsin (aids protein digestion in an acid environment)

A small amount of betaine hydrochloride and bile salt are included to assist protein and fat
digestion respectively.

                                                    Irritable Bowel Syndrome Diet Recipes


One capsule will digest a minimum of 30 grams of protein, 30 grams of carbohydrates and
20 grams of fats.

Proactazyme Plus

Proactazyme Plus is another excellent, general-purpose enzyme
product that helps in the digestion of all food types. The enzymes used in
this formula are all derived from plants, making Proactazyme Plus perfect
for vegetarians and others who want to maximize digestion but minimize
their intake of animal products.

It includes the following:

      A blend of protease, to break down proteins after hydrochloric acid
       has begun the process in the stomach; amylase, to change
       carbohydrates (starch) to maltose
      Glucoamylase, which changes various starches into glucose for energy; lipase, which
       breaks down fats
      Cellulase, an enzyme not produced by the human body that breaks down plant
       cellulose to release more plant nutrients from a meal than would otherwise be
      Invertase (digests sugar)
      Malt diastase (breaks down starch)
      Alpha galactosidase (breaks down sugar) AND
      Peptidase (breaks down protein)


As the human body ages, its ability to produce hydrochloric acid
decreases. The level of this agent also drops when the nutrients needed
to produce it are in short supply.

Low levels of stomach acid may allow unwanted bacterial growth and lead
to diminished protein digestion. Improperly digested proteins are believed
to trigger an allergy-like response, fatiguing the immune system as it
tries to clear the blood.

Without sufficient protein derived from the diet, the body’s ability to build
muscle and other tissue also decreases. Many people are not aware that even bone tissue
requires sufficient well-digested proteins.

                                                     Irritable Bowel Syndrome Diet Recipes


Fortunately, each capsule of PDA contains 325 mg of betaine hydrochloride to supplement
normal digestive secretions. In addition, it supplies 65 mg of pepsin, a natural protein-
digesting enzyme.

Hi Lipase

People who are concerned with the proper digestion of fats and oils will
benefit from this product. Fats can be very difficult to digest, especially
when the liver or gallbladder is weak. The improper digestion of fats may
affect circulatory and eliminative systems.

Hi Lipase is powerful at breaking down dietary fat molecules. Each two-
capsule serving contains 240 LU for effective lipid digestion.

High Potency Protease


       Enhances the digestion of proteins.
       Supports the immune and respiratory systems(when taken
        between meals).
       Increases the absorption of nutrients.
       Helps promote joint health and function.
       Supports arterial health.

Protease, High-Potency delivers 180,000 HUT’s protease with a full spectrum of plant-
derived trace minerals. Enjoy the same benefits of three Protease Plus capsules in one
capsule of High-Potency Protease.

       To order these products and other high quality health
                        supplements, visit

                                                       Irritable Bowel Syndrome Diet Recipes


 What else can I do to heal my body from a digestive disorder?
Because irritable bowel syndrome can lead to vitamin and mineral deficiencies, many other
health problems can accumulate alongside this disorder, such as candidiasis, colon cancer,
diabetes, gall bladder disease, malabsorbtion diseases, ulcers, parasitic infections, arthritis,
pancrease disorders, fibromyalgia, mental disorders and more.

However, don't dispair. I myself use to suffer with irritable bowel, but by taking proactive
steps, I was able to overcome this disorder.

   If you are trying to avoid prescription drugs and truly want to heal your
               body, you can get natural health answers for
                   irritable bowel syndrome treatment.

                       How I Cured Irritable Bowel Syndrome
                            and Fibromyalgia Naturally

                                    By Kelly Parks-Hoffman

                                             "How I Cured Irritable Bowel Syndrome and
                                             Fibromyalgia Naturally is a well written and
                                             beautifully presented guide for anyone interested
                                             in becoming serious about taking steps towards
                                             improving their health. In my experience, this is
                                             a vast, controversial and complex topic.
                                             However, Kelly clearly and simply outlines the
                                             key issues that need to be addressed.

                                             How I wish I had come upon such a treasure
                                             chest of information when I first embarked on
                                             my health journey!"
                                                                               ~Carmella Soleil
                                                 To learn more go to



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